Chair-Supported Forward Bends & Twists – Weekly Intermediate Class 449

This 55-minute class uses a chair and bolster to explore forward bends and seated twists in a way that accommodates a wide range of experience levels and degrees of flexibility. Each pose begins seated on the generous height of a bolster, with the chair used to establish spinal lift and openness across the chest in an upright position. From here, you progress into the forward bend gradually and with control. Less flexible students can remain more upright, while those with greater mobility can continue further into the pose without losing the underlying actions. At each stage, the support of the chair helps you maintain length and balance through the spine and space across the chest. Rather than limiting progression, the chair provides a useful structure to work against, helping to refine alignment, correct imbalances and bring greater clarity to the pose. This approach is applied to key forward bends including janu sirsasana, triang mukhaikapada paschimottanasana and paschimottanasana. The same chair-and-bolster setup is then adapted for the seated twists ardha matsyendrasana and marichyasana III, where it assists with balance, spinal lift and greater control of the twisting action. The result is a supportive but progressive sequence that makes these sometimes challenging forward bends and twists more accessible and beneficial for students across a broad range of experience and flexibility.